Thanks for writing in. I want to make a suggestion: Go to http://forum.muscle-build.com and post your question there. If you register there before January 10, 2010, I’ll make you a Platinum member for free for life. I’m trying to build a community there and I think you’ll like the information shared there.

Now, for your specific question, I’ll give you an answer:

If you aren’t gaining muscle, you aren’t eating enough. I know you say that you’re diet is not an issue, but gaining muscle is simply a math problem: If you don’t take in enough calories, you simply cannot gain weight. So if you’re not adding muscle, eat more!

Now, onto the workout. I won’t say that you’re doing everything (or anything) wrong, but I will tell you how most hardgainers finally make progress. 3 days a week, legs one day, chest and back the other, alternating back and forth between the two workouts.

Do complex exercises only, in order of importance: Squats, Deadlifts, Bench Presses, Bent Rows, Shoulder Presses. You can substitute Dips, Leg Presses, and Pulldowns for variety, but always stick to complex exercises that involve more than one bodypart (with the exception of the calf, where you should do some direct calf press work, both seated and standing at least once per week, but preferably every workout).

Do 2-3 sets per exercise after a good warmup. Stick to 6-10 reps for the upper body, 8-12 for the quads, 10-15 for the calves.

Don’t bother doing any direct arm work, as you’ll get plenty from the Benches, Dips, Rows, Pulldowns, etc.

Get 7-9 hours of GOOD sleep each night and take a nap, if you can, midday. Mornings are probably the best time to work out, as your testosterone levels are at their highest in the early morning (you know what I mean).

Eat at least 6 meals a day. Drink a protein shake before, during, and after your workout. THIS IS VERY IMPORTANT!

Also, because you will be lifting pretty heavy, take the following supplements to support your joints:

Glucosamine, condroitin, MSM, calcium, Vitamin D, and magnesium.

Also, take a “one a day” type vitamin/mineral for insurance.

If you really want to boost your gains, eat plenty of eggs and drink plenty of milk.

As you may know, I sell a book called the Hardgainer’s Manifesto, that details the exact exercises and diet you should follow to make maximum gains. It normally sells for $37, but for the aforementioned Platinum forum members, I’ll be putting it up for sale for $10!

I haven’t done that yet, but I’ll be doing it very soon. Stay tuned.

anyways hope you can guide me along. thank you